Small Bites = Big Calories!

Posted on another forum I frequent - I got this idea from an article published by the University of Nebraska Cooperative Extension. The news is good and bad. If you need to gain weight, you can see how easily it can be done without eating very much. If your weight loss has stopped or you are regaining, you can see how easily that can happen. It only takes 200 extra calories a day to gain 10 pounds per year! If you are not exercising, you will increase your fat mass, lose muscle mass, and your body will burn fewer total calories. The bottom line is regardless of whether you are eating protein, fat, or carbohydrate, if it is more than you need, it will be stored as fat! Calories and portions do count! Bite 1: You are cleaning out the refrigerator for trash day and notice there is only a quarter cup of juice left. You need the space so you decide to drink it instead of throwing it out. 30 calories Bite 2: The kids are having mini powdered donuts. They look so good one can't hurt. 65 calories Bite 3: You made the coffee too strong today so you add some hazelnut flavored creamer to tone down the taste. 35 calories Bite 4: You decide to have a small hamburger for lunch but forget to tell them to leave off the dressing. 100 calories Bite 5: You breath is not smelling so hot after eating lunch so you have two breath mints. 20 calories Bite 6: The candy jar at work is calling you. The peppermint patties are only snack size so one shouldn't be a big deal. 57 calories Bite 7: You are getting kind of hungry but it is too early for dinner. You decide to eat the other half of the protein bar in your drawer. 150 calories Bite 8: Your commute home takes over an hour. You have some chips in the car and you grab about 8 chips to eat while you sit in traffic. 75 calories Bite 9: You are going to a card game at your friend's house. There are all kinds of things to munch on. You decide a handful of peanuts (1/4 cup) couldn't hurt. 163 calories Grand Total: 695 calories! One half hour of exercise typically burns only 200 to 300 calories so even that cannot counteract this type of eating behavior. It is very important to keep a food journal if for no other reason, to make you aware of your eating habits and help you see what you need to work on.

Bummer, eh? Isn't this how we got this way? Hoepfully, we've learned. but what a good reminder!!! Thanks. By the way, do you remember the web site that gives the approximate calories burned for different activities? I don't want to rely on the equipment at the fitness center as I know they're never calibrated! Have a good day Buffy! Cleo

www.fitday.com

Thanks Suesan. There was another site besides fitday that someone had posted about. I remembered it as being a little more comprehensive than fitday.

wow thats interesting, I know when its that time of the month i seem to eat like that. damn me. and i walk or ride my bike every other nite. I hope i aint screwing myself up. I dont know I am doing good with everything, I have found I cant eat starches rice pasta mash tatoes ect, isnt that weird last night i made turkey with brusel sprouts and rice, and started eating well first the turkey was to much for me its like canned chicken or tuna its hard for me to get down and then rice now way i took a bite and boof its like stuck all in my chest and i cant eat anymore, how weird to think i use to be able to eat so many things and now i cant.

great post Buffy! i wish I had started using Fitday about 20 years ago, it really helps to see it doesn't it? judi

that's how i ate prior to surgery... plus i ate two or three big sized meals.

Buffy WOW SOOOOO TRUE!!!!!!!!!!!!!!thanks for posting!

That is exactly the kind of eating that got me where I was pre-op! It was only after I started logging all my food that it really hit me, how my eating habits were going to kill me. Like Judi said, if only I'd started doing it 20 years ago....I might not have needed surgery! Thanks for posting that Donna